Shin Splints – Cause & Treatment

Do your shins hurt after you run? Or maybe they ache after a walk around the block? Have you tried to ignore it, only for it to worsen?

It could be shin splints.

Not sure what shin splints are? Here we’ve provided tips on how to identify and treat shin pain.

What are Shin Splints?

Shin splints are a curse for many athletes. If ignored, the condition can escalate to a serious injury that may require extended periods of rest or even surgery.

Shin splints normally refers to pain felt in the shin area at the front of the lower leg. The pain is a burning type of pain and occurs mostly after physical exertion like in running and jumping sports.

The pain is most commonly felt on the inside of the shin bone (tibia), but can also be felt on the outside. There are many types of shin splints that produce varying symptoms. The most common diagnosis is Medial Tibial Stress Syndrome (MTSS).  

MTSS mostly occurs in athletes that undertake a significant amount of running, where a burning pain is usually felt on the shin. It may worsen through the run and may last for some time afterwards.

The area of pain can be swollen and very tender to touch.

Causes of Shin Splints

There are many different causes of shin splints. Many of these factors work in combination:

• Overuse / overexercising

This can lead to excessive strain on muscles, tendons and bones. This can also be seen in people who have a sudden increase in running or a change to the running surface.

• Poor foot biomechanics

Specifically, pronation (foot rolls inwards) can cause increased stress through the muscles and bones. Weakness in stabilising muscles of the foot can also lead to fatigue and pain.

• Incorrect footwear

Selecting and wearing the wrong type of running shoe or football boot for your body’s needs. In doing so, you may not be providing inadequate support and control.

• Poor running technique

If you think just because you can walk, you can run, you’re right. However, you may not be running with the most effective technique. Alternatively, your biomechanics may not lead your body to certain types of fitness actives.

• Poor core stability

Core stability impacts the way your body moves. Lack of core control can have a knock on effect to hip and knee control too.

• High impact activities

Undertaking high impacts sport or fitness can lead to injuries of the muscles and bones, potentially leading to stress fractures.

• Bone density issues

Researchers have found that athletes suffering from shin splints have less bone mineral density (calcium). This can be linked to conditions such as osteoporosis.

• Diagnosing and Treating Shin Splints

Because of the fact that there are many different types of shin splints and many contributing factors, a full and thorough examination is essential.

This will firstly determine a diagnosis and identify any risk factors. A treatment plan can then be devised to relieve the symptoms and develop strategies to ensure the pain does not return.

How is Shin Pain Treated?

Typically your Physiotherapist will assess your pain and provide advice along the lines of the following:

• Examine the biomechanics of your pelvis, hips, knees and feet.
• Look at your training schedule and change appropriately. This may include a period of complete rest or simply a modification of the routine or load.
• Use a variety of manual therapy techniques like massage, mobilisation and dry needling.
• Develop a strength program designed for pelvic, hip and knee stability. This will help to control the way the whole lower leg works.
• Develop a stretching program aimed at the calves, hamstrings and glut muscles. Also incorporate the use of a foam roller to loosen the tight muscles.
• Incorporate a tailored Clinical Exercise program into your training schedule to improve core strength.
• Undertake a full analysis of your running technique and advise any changes required.
• A GaitScan™ analysis of your foot biomechanics will identify any issues that may contribute to the problem. Custom orthotics can then be prescribed from these scans.
• Organise an x-ray or bone scan if deemed necessary.

The means of treatment will vary from one client to the next depending on the severity of their injury and other circumstances.

How to Prevent Shin Splints

While common, there are simple way to prevent shin splints. These include:

• Thoroughly warming up before exercising and cooling down after with plenty of stretches.
• Avoid increasing the training load too rapidly. Only increase the training by 10% each week.
• Ensure that you are getting enough recovery between each training session.
• Avoid running on hard, unforgiving surfaces like concrete. Choose forgiving surfaces like a running track or a grass oval.
• Include some low impact sessions in your training. For example swimming or bike riding.
• Ensure you have the right running shoe for your foot type – your physio can assist with this decision. And, make sure your shoes of choice are not too old or have lost their support.
• Add strength training to your workout. This should be developed for you and include strengthening the glutes, calves and quadriceps. Stability and control are vital.
• Ice the troublesome areas following intense training sessions.

What Happens if Shin Splints are Left Untreated?

Left untreated and with continual over training, shin splint can develop a stress reaction and potentially then into a tibial stress fracture.

If this happens, a considerable length of time away from training including splinting may be required.

As well, overuse can potentially lead to swelling in the muscle compartments and to a debilitating compartment syndrome that requires surgery.

Closing Point to Remember

If you’ve experienced pain in your shins and have tried the above techniques to reduce pain and prevent recurrence unsuccessfully, consult a professional before your symptoms worsen.

Book a Free Initial Assessment with your local Back In Motion physio and have your pain seen to and to alleviate the pain of shin splints.

 

Tom Hindhaugh - Practice Director and Physiotherapist, Back In Motion Bayswater

Tom graduated in 1994 and worked for three years in hospitals and private practices prior to starting work at Back In Motion Bayswater (then known as Bayswater Physiotherapy Centre). From here he moved into ownership of the practice. Tom has completed Clinical Exercise training. He has a keen interest helping clients with sporting injuries, neck pain and headaches.